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Recipe for Protein Shakes

Protein shakes are a way to increase your protein intake with little effort. These convenient shakes can also be used as a meal replacement when your schedule is too hectic to prepare and eat a solid food meal. Protein powders are available in many different flavors, and other ingredients such as yogurt, fruit, or flavor extracts can be added to replicate the flavors of your favorite desserts without the added guilt of excess fat and calories.

  1. Protein Powder

    • Start with a high-quality protein powder. Whey, soy, and egg protein all can be used to make shakes. If you are using a protein shake as a meal replacement, consider purchasing a whey protein that contains micellar casein. Micellar casein takes longer to digest than regular whey protein, according to the U.S. National Library of Medicine. This can help you feel full longer after consuming a protein shake. The best protein shakes are made with a high-quality protein powder that tastes good when mixed only with water.

    Ingredients

    • Keep an open mind when choosing protein shake ingredients. Flavored extracts can add a lot of flavor to a shake without adding any additional calories. Healthy protein shake additions include flavored or plain yogurt, Greek yogurt, fresh or frozen fruit, and cottage cheese. Each of these ingredients will add a different flavor and texture to the finished shake so experiment with all of them to find the right combination for you. All protein shakes require some type of liquid which can consist of water, milk, soy milk, almond milk, fruit or vegetable juices, or even sodas or energy drinks. If you are restricting your caloric intake, make sure to add the calories of each ingredient to avoid creating a delicious but diet-busting protein shake.

    Ideas

    • A fun way to experiment with protein shakes is to attempt to re-create the flavors of other foods you love in shake form. One example of this is a cinnamon toast shake. Mix together 1.5 cups water, 1/2 cup vanilla protein powder, 5 drops butter flavored extract, 5 drops maple extract, and a dash of cinnamon in a blender. Pour the shake over ice and enjoy. Those with a sweet tooth might enjoy a German chocolate cake shake, which consists of 1/2 cup chocolate protein powder, 1/2 tbsp coconut extract, 1 tbsp heavy whipping cream, 1 cup water and 3 ice cubes blended until smooth. A pumpkin pie protein shake provides not only protein but also a whole serving of vegetables. Blend together 1/2 cup canned pumpkin, 1/2 cup vanilla protein powder, a dash of pumpkin pie spice, 1.5 cups of water and 3 to 4 ice cubes. Any of these shakes can be topped with a dollop of whipped cream for added visual appeal and flavor.

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